Glute Workout: 6 Moves To A Better Butt.

Your glutes can do more for you than keep the pants in place. Strong glutes allow run faster, jump higher, throw further and dominate the dead weight (Deadlift). In other words, stronger buttocks improve  performance  sports.

The muscles of the gluteal region play an important functional role in body posture, keeping our body upright when we walk; and are responsible for extension, abduction and rotation of the hip. Although many do not know, have weak glutes may be the reason that recurring pain in the lower back and hips or their  knee problems . When the muscles of the buttocks go on vacation, its function has to be compensated by other parts of the body and the back, hips and knees end up doing the work that is not for them. So train your glutes to avoid a lazy ass and all the problems associated with it, especially if raisins all day sitting.

Weight training exercises with bar
The exercises that follow will help you strengthen your glutes and improve your appearance. You can start by using only the weight of your body and then go to the bar.

{1} Bridge:

Starting position : Lie on your back, place the bar on top of the hips (you can use a bus protection for comfort) and bending your knees.
1. Hold the bar, lean on the heels and raise your hips.
2. Contract the glutes and maintain the position for a few seconds.
3. With contracted glutes, low slowly the body.

{2} Lift the hips (hip thrust)

Starting position : Sit on the floor in front of a bank, with the bar on top of the legs (you can use a bus protection for comfort).
1. Scroll the bar to the hips and sit back on the bench, so that it is aligned below your shoulder blades.
2. Slowly raises the hips and ends the movement with the contraction of the glutes. Maintain a straight back, so that the trunk is parallel to the ground, with the fully extended hips and shins vertical.
3. With contracted glutes, low slowly the body.

{3} Full Squat

Start position : Place a barbell on the shoulders and position yourself with your feet shoulder width apart and slightly turned out.
1- Lower the body slowly, bending your knees and sitting back with your hips. Continues until the back of the thighs get the twins. Keeps your head up and your back straight during the movement.

2- Raises the body and propping his feet on the ground, while esticas legs and stretch the hip to get back to the starting position.


{4} Squat Bulgarian:

Starting position : Stand in front of a bank, with a wall in the shoulders, extending one leg back and place the top of the foot on the bench.
1. Fold the front knee and squat until the back knee almost touches the ground.
2. Stretching the front leg and back to the starting position. Repeat.
3. Repeat the exercise with the other leg.



{5} Lunge:

Starting position : Stand with a bar on the shoulders.
1. Gives a step forward, the first supporting the heel. Bending the front knee and lower the body until the back knee almost touches the ground. Your front knee should not exceed the toes.
2. Pushes to the front of the heel to ergueres the body.
3. Takes a step forward with the back leg and repeat the previous movements.
Note: The wider the step, the greater the strain on the buttocks. A shorter step tends to focus on the quadriceps more.

{6} Deadweight Romanian:

Starting position : Grasp the bar with your hands facing inward (pronated grip) and a little farther apart than shoulder width. Get up and slightly bend your knees, keeping the vertical shins, hips back and right trunk.
1. Keeping the arms straight and your back straight, raises the bar with the push hips forward.
2. Once the entire body is in a vertical position, pushing the lower bar back and hips bending the knees slightly.

How To Train Your Abdominal Muscles For Better Results.

There is still a lot of confusion regarding the training of the abdominal muscles and especially few have clear ideas. Of course! Each of us is done differently and what works for me is not necessarily good for you and vice versa, then do not listen to anyone who tells you "I know how you must train your abs!", Because who says so is the first not to have understood anything.

What I urge you to do is to try on your skin the different exercises and choose 3 or 4 you hear your most or those that you like the most and run with the correct technique can (which you can read below).

Among the many debates, one concerns the choice of the optimal number of repetitions. It is better to train these muscles with weights and more reps or lighter with greater loads and fewer repetitions?


Here too, the answer is "it depends on how your body reacts." If you are not trained will not recommend to start with overweight and few repetitions, if you train then a session with overweight you do it and always doing utmost attention to technique.

In conclusion, of course, neither method is inherently better than the other because both methods are based on principles physiologically correct. It may be right to alternate phases of work with a high number of repetitions (15-25 reps) to work stages at low reps but with heavier weights (6-10 reps) bearing in mind that the purpose is not to use the maximum weight but make sure that the lighter weight seems the heaviest possible contracting at maximum and maintaining the contraction during each single repetition. However, if you use the abdominal toning to prevent low back pain, you should not use overweights to train your abs, because the first is easy to make mistakes in execution, according easy overstraining their lower back.

Any exercise you want to do to run it properly are important suggestions that are valid for all exercises that tone your abs:

Before starting the exercise exhale (throw out) all the air you have in the lungs

Run the exercise, contracting your abdominal muscles, in apnea until you're back to the starting position
Inspira (throws in air), exhale and start exercising
Make sure that your pelvis is always in retroversion, ie forward and the lumbar curve and not in lordosis
Your concentration must necessarily be focused on abdominal contraction
Stop 2/2 the point of maximum contraction all times
Count to three outward, that is, after you've exhaled when you start exercising and count to 2 at maximum contraction and count to 6 to return.
As for the kind of exercises do you list a few, the ones I like the most, know that there are countless others that you know looking on the internet.

- Crunch on the ground or on fitball

- Reverse Crunch on the ground or on fitball

- Crunch oblique to the ground or on fitball

- Total abdominal (+ crunch reverse crunch)

- Crunch free alternate (for oblique crunch + Crunc for reverse oblique)

Finally: do not ask me "how soon will begin to look at my turtle?" Because they do not know you first, second is not toning the abs that these magically jump out. Rather ask yourself how much fat you have in front of your abs and to eliminate this fat is not the best thing to do exercises for abs, lose weight but taking care of your power your daily movement and your mind.

Best Exercises That Can Improve The Quality Of Your Erection.

Do you work biceps, chest, back ... All to impress women. But what her personal trainer never told is that there are exercises able to work the muscles involved in erection to have more pleasure in the hour H. A recent study by the University Sapienza of Rome, found that "pelvic fitness" can help in the treatment of premature ejaculation, making the average time until the climax jump of 31 seconds to over 2 minutes after 12 weeks. Forget the emails with miraculous promises. We talked to the urologist Eduardo Bertero, the expert in tantric sex Isabelle Moura and the physiotherapist Amanda Hiunes, indicating exercises to boost your pleasure.

1 - Domain :

2 to 3 times a week, take the time to masturbation. Once you reach the peak of excitement, close to orgasm, press the glans. Repeat the exercise with the help of his partner and, in the final step, leave for penetration (without performing fro movements). Hold much as you can ... Then relax and enjoy!

2- Control:

First become aware of the pelvic muscle. While urine, hold the jet for 10 seconds and release. Do this 3 times. Outside the bathroom, repeat this movement 30 times. Also Repeat 3 times alternating series with a slow accelerated.

3- Concentration:

Breathing is essential for the man who wants to prolong sexual intercourse. When you feel the excitement is getting very intense, let the air in slowly through your mouth, filling the chest and abdomen, and also release the mouth, helping the entire body to relax. Do this first for masturbation and then, along with the partner.


4- Sensibility:

Some men have a lot of sensitivity in the penis, which can help premature ejaculation. Use a soft, wet towel to massage the organ and the glans for a few minutes in the shower. This helps control the stimulus.

5- Mobility:

The orgasmic potential is related to the hip mobility. Turbine pleased with the strengthening of the region. Lie with your knees bent and feet flat on the floor. Place your hands underneath the back, the lower back. Inhale and "flatten" hands behind his back; expire and remove the lower back of the hands. Repeat 10 times, always contracting the muscle which controls urine.

6- Power :

Sit in a chair or on the toilet and brace your elbows on his knees. Pull the muscles of the pelvic region up, as if breaking the gas outlet or urine. Hold the contraction for 10 seconds and relax. Repeat for 5 minutes daily.

7- Strength:

With an erect penis, "hang" a towel and squeeze the muscle as if to raise the tissue. Make three sets of 10 repetitions, 3 times per week. The strong and sturdy aids in muscle blood flow and provides more stiffness.


8- Flexibility:

To gain more flexibility in pelvic muscle, climb on a step with one of your feet and let the other suspended. As you inhale, try to reach the ground with his foot free, without flexing the knee of the other leg, just moving the hip. Exhale as you lift your foot loose above another level, also without the use of the knees. Repeat 10 times.

How To Lose Belly Fat at Any Age.

How many times have you been told that middle age spread the weight gain that comes with hitting 40 and beyond is unavoidable? Well, next time someone starts going on about the inevitable metabolic slowdown, know this: You can turn the ship around. It's not even that hard.

Metabolic slowdown is a real thing. It's due to your muscle mass declining by up to eight percent each decade after age 30 and up to 10 percent after the big 5-0. "You lose about a half pound of lean muscle every year in your twenties, thirties, and forties, and once you hit your fifties, you lose roughly a pound a year," says Wayne Westcott, Ph.D., an exercise physiologist at Quincy College in Boston. Although researchers aren't exactly sure how this happens, the leading theory is that your body starts breaking down muscle at a faster rate than it can build it back up again. Muscle is metabolically active, so your metabolism slows as it declines.

So what do you think might reverse the trend? That's right, more muscle!

Research shows that lifting weights twice a week for 25 minutes will get you the additional brawn to keep your metabolism humming. One study done by Westcott of more than 1,600 people between the ages of 21 and 80 showed a muscle gain of around 3.1 pounds after 10 weeks of resistance training twice a week. "That's the equivalent of reversing about six years of aging," says Westcott. The subjects did one set of 12 different exercises, using a high enough weight that they fatigued after eight to 12 reps. Best part is, it didn't matter whether they were 25 or 75, there were similar results across all age groups. We're sold!

How To Build Muscle Mass With a Gym Workout.

You know that building muscle improves your appearance and daily function. A stronger, leaner body enhances your athletic performance, potentially helps you prevent injury, improves bone density and boosts your self-confidence. There's no downside to building muscle, except for the work required. You must do a total-body strength workout at least three times per week to build lean muscle. Head to the gym with a plan, though; winging it usually doesn't bring about great results.


Step 1

Designate three non-consecutive days for your strength-training days. Allow at least 48 hours between sessions. Treat these sessions as your highest priority; do not miss or reschedule workouts unless you have no other option.

Step 2

Plan a full-body routine for every session. Training your entire body three times per week means you hit each muscle group multiple times and you stimulate the release of more muscle-inducing hormones at each workout, which can result in faster muscle growth.


Step 3

Opt for compound exercises over isolation exercises. Compound exercises use multiple joints and muscles with each lift, which means you get more out of every move. Plus, you get to work the same muscle group multiple times during your session without having to spend hours at the gym. For example, the chest press primarily targets the pectoralis major and secondarily uses the triceps and anterior deltoids. Add triceps dips to that workout and you'll use the triceps again as the primary mover and the chest and anterior delts as secondary muscles. You won't have to do three to four exercises for each body part -- which saves time and energy so you can put more into your entire workout.


Step 4

Perform three to six sets of eight to 12 repetitions of an exercise for every major muscle group. For example, do presses for the chest, rows for the back, squats and deadlifts for the hips and legs, lateral raises for the shoulders, weighted dips for the triceps and curls for the biceps. Use weights equal to between 80 and 85 percent of your one-repetition maximum -- the greatest amount of weight you can lift one time. Rest 30 to 60 seconds between each set.

Why Your Biceps Won't Grow : Best Workouts For Non-Responsive Biceps That Do Not Grow.

Start every single workout with a lot of fixed rails, simple as that.

Just what you read. Get all training, whether it be back or not, doing bars. And switch between two different divisions:

A - Make 50 bars in the minimum possible time.

B - Make the Most of possible bars within 10 minutes.

In both divisions  you can use as many sets as necessary to complete the training.

÷ Method 1 :

The biggest mistake to make the division "A" is trying to do many repetitions on the first series. If you get going or close to failure in all series, that will set off your ability to complete the "challenge" in decent time. The same happens in the division "B". If you start too fast, you will burn very fast to the point of not being able to do a full bar more, defeats the purpose of trying to make bars for 10 minutes. Try to finish each set with 2 repetitions in "reserve tank" in a way that you can re-do the exercise within 10-15 seconds.

 ÷ Method 2 :

This method works best in people who are already able to do 8-10 bars with perfect execution. Otherwise, check with a training partner. And if you can do much more than 10 bars, then add weight - just enough to make it back to get only 8 to 10 repetitions
Be sure to vary your grip on the bar. Change it all you want during your workout. The supinated grip (palms toward you) reach the biceps more; neutral footprint (palms pointed at each other) over the brachial reach; and the pronated (palms forward) fry the coracobrachial.

How To Get a Healthy Skin At Every Age?

Your skin reveals the story of your life. It indicates all you’ve been through and everything you’ve “faced”.  Each stage of life brings different blessings and curses to your skins. Pregnancy brings with it a gorgeous, happy glow, while age brings with it wrinkles and fine lines. Here’s our walkthrough guide to your skin, through the ages and stages of your life.

•In Your 30’s:

Teens aren’t the only ones afflicted by hormone related skin problems. The surge in progesterone and testosterone levels before your period can cause an outbreak of adult acne around your chin, mouth and nose.  Hormonal stress can elevate eczema on your face and hands. Benzoyl Peroxide and Retinol are usually prescribed by your dermatologist while treating adult acne. You could also soother eczema by using a gentle, fragrance free cleanser. You could also try a homemade paste of honey, aloe vera, an antiseptic and a dab of 1% cortisone cream to soothe your break out. Consult a dermatologist if the problem persists.

•When you’re pregnant:

The abundance of estrogen in your body while you’re pregnant means you’ll have beautiful glowing skin. But pregnancy and it’s hormonal flux brings with it a range of issues like melasma, which is the appearance of dark, discoloured splotches on the face(don’t worry, it disappears after delivery). Your dermat may prescribe a skin cream with lightening agents if it bothers you.  You may also develop an ailment called PUPP(prutic  urticarial papules and plaques of pregnancy). PUPP usually surfaces during the third trimester of pregnancy and moisturizer and cold baths should alleviate the symptoms. If that doesn’t help you’ll need a prescription for an oral antihistamine or steroid cream to get your skin back to its glowing best.

•When you’re 40:

All the damage you’ve done to your skin throughout your life surfaces when you’re 40. To minimize the damage, get a prescription for a retinoid, which will minimize signs of aging like wrinkles, age spots and uneven skin tone.

This is the age when skin cancer also surfaces, so monthly checks for moles or anything unusual are the order. Stand in front of a mirror and inspect your entire body, from the soles of your feet to your scalp and look out for anything that seems out of the ordinary.

This is also the age when rosacea appears, this is a common skin condition triggered by stress, spicy food, alcohol, sun exposure and hot weather. Redness, small bumps on your face and spider like blood vessels are the symptoms of this disease that developes with age. Treat it with soothing anti inflammatory moisturizers, antioxidant rich sunscreens and gentle cleansers. We also suggest you avoid things that make you blush and use green tinted make-up as a home remedy.

If you find yourself victim to dry, flaky red spots in your cheeks, forehead or nose you might have developed actinic keratosis. Caused by sun damage, if not removed these can be cancerous.

Don’t confuse this with Seborrheic Keratosis(symptoms: warty, brownish-yellow growth on the chest and back) and skin tags(often on the underarms, groin, neck and eyelids)

•In your 50’s: The decrease of estrogen in your body causes your skin to be dry and brittle. Keep your skin hydrated by drinking lots of water and avoid taking too many baths in one day as this strips your body of its natural oils.

Spider veins and varicose veins afflict half of all women your age. Symptoms include enlarged blood vessels visible on the surface of the skin. You could seek laser treatment or sclerotherapy to fix this problem. Consult a doctor if your varicose vein is tender, red, swollen or warm. The best way to keep these troublesome varicose veins at bay is by maintaining a healthy diet, not sitting cross legged for long periods of time and exercising regularly.